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Arrowtooth Flounder Fillet
Fish
Nutri-ScoreA

Arrowtooth Flounder Fillet

Atheresthes stomias

Clinical Encyclopedia

Arrowtooth flounder fillet is a lean, white fish known for its mild flavor and flaky texture. It is a good source of protein and essential nutrients, making it a healthy choice for various dishes.

Scientific NameAtheresthes stomias
Region of OriginNorth America
Popular Comparisons:
Arrowtooth Flounder Fillet VS Alaska Plaice FilletArrowtooth Flounder Fillet VS Albacore TunaArrowtooth Flounder Fillet VS Albacore White TunaArrowtooth Flounder Fillet VS Albacore White Tuna LoinArrowtooth Flounder Fillet VS Amberjack Yellowtail FilletArrowtooth Flounder Fillet VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories90 kcal
Water
80%
Fiber0g
Total20.0g
Protein
19g(95%)
Fats
1g(5%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓Rich in high-quality protein, which is essential for muscle repair and growth.
✓Contains omega-3 fatty acids that support heart health and reduce inflammation.
✓A good source of vitamins B12 and D, crucial for energy metabolism and bone health.
✓Low in calories and fat, making it an excellent option for weight management.

Possible Risks & Side Effects

!May contain trace amounts of mercury; consumption should be moderated, especially for pregnant women.
!Allergic reactions can occur in individuals sensitive to fish.

How to Prepare & Consume

Best cooked by baking, grilling, or steaming to preserve its delicate flavor and texture. Avoid frying to keep it healthy.

Smart Selection & Storage

How to Select

Choose fillets that are firm, moist, and have a mild ocean smell. Avoid any that appear discolored or have a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, freeze in airtight packaging.

Myths vs Realities

MythAll fish are high in mercury.+
RealityNot all fish contain high levels of mercury; arrowtooth flounder is generally considered safe.
MythFish is not a good source of protein.+
RealityFish is an excellent source of high-quality protein, essential for health.
MythYou can only eat fish fried.+
RealityFish can be prepared in many healthy ways, including baking and grilling.

Healthy Recipes

Lemon Herb Grilled Arrowtooth Flounder

This light and zesty dish features Arrowtooth Flounder fillets marinated in a refreshing lemon herb mixture, perfect for grilling.

Ingredients
  • 2 Arrowtooth Flounder fillets
  • 2 tablespoons olive oil
  • 1 lemon (juiced and zested)
  • 2 cloves garlic (minced)
  • 1 tablespoon fresh parsley (chopped)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
Instructions
  1. 1. In a bowl, mix olive oil, lemon juice, lemon zest, garlic, parsley, salt, and pepper.
  2. 2. Marinate the Arrowtooth Flounder fillets in the mixture for at least 30 minutes.
  3. 3. Preheat the grill to medium-high heat and grill the fillets for 4-5 minutes on each side until cooked through.

Baked Arrowtooth Flounder with Quinoa and Spinach

A nutritious meal featuring baked Arrowtooth Flounder served on a bed of quinoa and sautéed spinach, rich in protein and fiber.

Ingredients
  • 2 Arrowtooth Flounder fillets
  • 1 cup quinoa
  • 2 cups vegetable broth
  • 2 cups fresh spinach
  • 1 tablespoon olive oil
  • 1 garlic clove (minced)
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Cook quinoa in vegetable broth according to package instructions.
  3. 3. In a skillet, heat olive oil, add garlic, and sauté spinach until wilted. Season with salt and pepper.
  4. 4. Place the fillets on a baking sheet, season with salt and pepper, and bake for 15-20 minutes.
  5. 5. Serve the fillets over quinoa and top with sautéed spinach.

Arrowtooth Flounder Tacos with Mango Salsa

These fresh and vibrant tacos feature grilled Arrowtooth Flounder topped with a sweet and spicy mango salsa, perfect for a light meal.

Ingredients
  • 2 Arrowtooth Flounder fillets
  • 4 corn tortillas
  • 1 mango (diced)
  • 1/2 red onion (diced)
  • 1 jalapeño (finely chopped)
  • 1 lime (juiced)
  • Salt to taste
  • Cilantro for garnish
Instructions
  1. 1. Grill the Arrowtooth Flounder fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine mango, red onion, jalapeño, lime juice, and salt to make the salsa.
  3. 3. Warm the corn tortillas and fill each with grilled flounder and mango salsa. Garnish with cilantro.

Arrowtooth Flounder Stir-Fry with Vegetables

A quick and healthy stir-fry featuring Arrowtooth Flounder and a colorful mix of vegetables, packed with flavor and nutrients.

Ingredients
  • 2 Arrowtooth Flounder fillets (cut into strips)
  • 1 cup broccoli florets
  • 1 bell pepper (sliced)
  • 1 carrot (sliced)
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 teaspoon ginger (grated)
  • 1 garlic clove (minced)
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat, add garlic and ginger, and sauté until fragrant.
  2. 2. Add the vegetables and stir-fry for 3-4 minutes until tender-crisp.
  3. 3. Add the flounder strips and soy sauce, cooking until the fish is opaque and cooked through, about 5 minutes.

Arrowtooth Flounder with Avocado Cream Sauce

This creamy and healthy dish features baked Arrowtooth Flounder topped with a smooth avocado cream sauce, ideal for a gourmet meal.

Ingredients
  • 2 Arrowtooth Flounder fillets
  • 1 avocado
  • 1/4 cup Greek yogurt
  • 1 lime (juiced)
  • Salt and pepper to taste
  • 1 tablespoon olive oil
Instructions
  1. 1. Preheat the oven to 375°F (190°C) and place the fillets on a baking sheet drizzled with olive oil.
  2. 2. Bake for 15-20 minutes until the fish is cooked through.
  3. 3. In a blender, combine avocado, Greek yogurt, lime juice, salt, and pepper until smooth.
  4. 4. Serve the baked flounder topped with the avocado cream sauce.

Arrowtooth Flounder and Asparagus Foil Packets

A simple and clean meal featuring Arrowtooth Flounder and asparagus cooked in foil packets, preserving flavors and nutrients.

Ingredients
  • 2 Arrowtooth Flounder fillets
  • 1 bunch asparagus (trimmed)
  • 2 tablespoons olive oil
  • 1 lemon (sliced)
  • Salt and pepper to taste
  • Fresh dill for garnish
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Place each fillet on a piece of aluminum foil, top with asparagus, lemon slices, olive oil, salt, and pepper.
  3. 3. Seal the foil packets and bake for 20-25 minutes until the fish is flaky and asparagus is tender.
  4. 4. Garnish with fresh dill before serving.

Spicy Arrowtooth Flounder with Cauliflower Rice

This spicy dish features pan-seared Arrowtooth Flounder served over cauliflower rice, a low-carb and flavorful option.

Ingredients
  • 2 Arrowtooth Flounder fillets
  • 1 head cauliflower (riced)
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • Salt and pepper to taste
  • Lime wedges for serving
Instructions
  1. 1. In a skillet, heat olive oil and add riced cauliflower, cooking until tender, about 5-7 minutes.
  2. 2. Season the flounder fillets with chili powder, cumin, salt, and pepper, then pan-sear for 4-5 minutes on each side until cooked through.
  3. 3. Serve the flounder over cauliflower rice with lime wedges on the side.

Arrowtooth Flounder Salad with Citrus Vinaigrette

A refreshing salad featuring grilled Arrowtooth Flounder served on a bed of mixed greens with a zesty citrus vinaigrette.

Ingredients
  • 2 Arrowtooth Flounder fillets
  • 4 cups mixed greens
  • 1 orange (sliced)
  • 1/2 red onion (thinly sliced)
  • 2 tablespoons olive oil
  • 1 tablespoon apple cider vinegar
  • Salt and pepper to taste
Instructions
  1. 1. Grill the Arrowtooth Flounder fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a small bowl, whisk together olive oil, apple cider vinegar, salt, and pepper for the vinaigrette.
  3. 3. Toss mixed greens, orange slices, and red onion in a bowl, then top with grilled flounder and drizzle with vinaigrette.

Arrowtooth Flounder Stuffed Bell Peppers

These colorful stuffed bell peppers are filled with a savory mixture of Arrowtooth Flounder, brown rice, and spices, making for a hearty dish.

Ingredients
  • 2 Arrowtooth Flounder fillets (cooked and flaked)
  • 2 bell peppers (halved and seeded)
  • 1 cup cooked brown rice
  • 1/2 cup black beans (rinsed)
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 1/2 cup shredded cheese (optional)
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a bowl, mix flaked flounder, cooked brown rice, black beans, cumin, salt, and pepper.
  3. 3. Stuff the bell pepper halves with the mixture and place in a baking dish. Top with cheese if desired.
  4. 4. Bake for 25-30 minutes until the peppers are tender.

Arrowtooth Flounder Ceviche

A refreshing and light ceviche made with fresh Arrowtooth Flounder, lime juice, and vibrant vegetables, perfect for a summer appetizer.

Ingredients
  • 2 Arrowtooth Flounder fillets (finely diced)
  • 1/2 cup lime juice
  • 1/2 red onion (diced)
  • 1 tomato (diced)
  • 1 jalapeño (finely chopped)
  • 1/4 cup cilantro (chopped)
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced flounder and lime juice, allowing it to marinate for 15-20 minutes until the fish is opaque.
  2. 2. Add red onion, tomato, jalapeño, cilantro, and salt, mixing well.
  3. 3. Serve chilled with tortilla chips or on its own as a refreshing dish.

Frequently Asked Questions (FAQ)

Is arrowtooth flounder healthy?

Yes, it is low in calories and high in protein, making it a healthy choice.

How should I cook arrowtooth flounder?

It can be baked, grilled, or steamed for the best flavor and texture.

What are the nutritional benefits of arrowtooth flounder?

It is rich in protein, omega-3 fatty acids, and vitamins B12 and D.

Can I eat arrowtooth flounder if I am allergic to fish?

No, individuals with fish allergies should avoid it.

Where can I buy fresh arrowtooth flounder?

It is available at seafood markets and grocery stores with a fresh fish section.

How do I store arrowtooth flounder?

Keep it refrigerated and consume within 1-2 days or freeze for longer storage.

What is the best way to season arrowtooth flounder?

Simple seasonings like lemon, herbs, and spices enhance its natural flavor.

Is arrowtooth flounder sustainable?

Check local seafood guides for sustainability ratings, as it varies by fishing practices.

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Comparisons
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Nutrients
Protein in Arrowtooth Flounder Fillet Calories in Arrowtooth Flounder Fillet Vitamin-c in Arrowtooth Flounder Fillet Magnesium in Arrowtooth Flounder Fillet
Featured Guides
Health Benefits of Arrowtooth Flounder Fillet Healthy Recipes with Arrowtooth Flounder Fillet